Butternut Squash Soup with Sage

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This super easy butternut squash soup is the perfect Fall recipe to keep you warm and full. And did I mention it’s only 1 point!

This super easy butternut squash soup is the perfect Fall recipe to keep you warm and full. And did I mention it's only 1 point!Butternut Squash Soup

The farmer’s market is stocked with beautiful squashes and pumpkins this time of year. I bought this beautiful squash and got inspired to paint my kitchen the same color. This soup is low in points and is very filling. Enjoy!

More soup recipes I love around this time of year are Pumpkin Ginger Soup and Roasted Cauliflower Chowder. Also Potato Leek Soup and Red Lentil Soup with Spinach.

How to Peel and Cut and Butternut Squash

  1. Cut both ends, bottom and top, of the squash. Using a large spoon scrape out the seeds and strings.
  2. Cut the squash in large chunks and place in a pot of boiling water for 10 minutes.
  3. Drain and let the squash cool. The skin will come off easily with a pairing knife.

Below I’ve provided pictures with these steps:

More Butternut Squash Recipes You Might Like:

This super easy butternut squash soup is the perfect Fall recipe to keep you warm and full. And did I mention it's only 1 point!
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4.20 from 10 votes
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Butternut Squash Soup with Sage

56 Cals 2.5 Protein 11.5 Carbs 0.5 Fats
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 1 hr
Yield: 6 servings
COURSE: Dinner, Lunch, Soup
CUISINE: American
The farmer's market is stocked with beautiful squashes and pumpkins this time of year. I bought this beautiful squash and got inspired to paint my kitchen the same color. This soup is low in points and is very filling. A perfect autumn meal. Enjoy!

Ingredients

  • 1 butternut squash, about 2 cups cubed
  • 1 carrot, peeled
  • 1 small onion, chopped
  • 1 celery rib, chopped
  • 6 cups fat free chicken or vegetable broth
  • 2 garlic cloves, halved
  • 4 sage leaves
  • 1/2 cup 1% milk
  • salt and freshly ground pepper

Instructions

  • Peel the squash and remove the seeds.
  • Cut into medium size cubes. (The easiest way to peel butternut squash is to first cut the top and bottom off the squash. Then cut the squash length wise.)
  • In a large heavy pot, combine squash, carrots, celery, onion, garlic, sage and broth and bring to a boil. Cover and simmer on low heat for about 40 minutes, until squash is tender.
  • Discard the sage and using an immersion blender, puree the soup.
  • Add milk and adjust the salt and pepper to taste and serve. Great topped with freshly grated Parmesan cheese.

Nutrition

Serving: 11/3 cups, Calories: 56kcal, Carbohydrates: 11.5g, Protein: 2.5g, Fat: 0.5g, Saturated Fat: 1.5g, Sodium: 300mg, Fiber: 2.5g, Sugar: 1.5g
WW Points Plus: 1
Keywords: butternut squash soup, soup recipes butternut squash, soups recipes, squash soup, vegetarian soup

 

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115 comments

  1. Made this but hacked it a bit — substituted light coconut milk, used a bag of frozen squash, after blending the base I added about 3/4c lentils and a big handful of spinach. Left out the celery because I didn’t have any on hand. Incredibly good, rich taste and filling! This one’s going in my “save” folder! 

  2. Hi Gina: I am cooking for a neighbor who is recovering from illness. I picked up several butternut squash from a farm. I made this soup/broth but then decided to “bulk it up” and added a bag of frozen green giant riced cauliflower blend (with peas and carrots). It added a nice texture and made the soup have a little more body.

    Thank you for your inspiration!

  3. There is a recipe on Allrecipes that is JUST like this one! Did they steal this from you?

  4. Made this yesterday (New Year’s Day) – it is light and delicious – great recipe!

  5. This was a good recipe but after reading the comments I decided to make some changes for maximum flavour.
    1. I roasted the squash with a tiny bit of oil and brown sugar. I also put pumpkin spice and cinnamon (all of these flavours you are building end up in the soup, rather than just boiled squash = no flavour)
    2. I added a little fresh rosemary and thyme to go with the sage.
    3. I put 3x the amount of sage (like 2 stems that had 8 leaves of different sizes)
    4. I first sautéed the onion, garlic and added a little bit of ginger in a tiny bit of butter (making the onions clear adds way more flavour, the flavour of the cook sticks to the pot which is key. If you just add veg without a little sautee it won’t give the deep flavour you want) then in the same big pot I put the squash (pre roasted) celery and carrots with the broth and fresh herbs.

  6. hi i want to make this but i see its rated at 56KCAL- that transfers to 56,000 calories- that cannot be accuarte? thats really unhealthy!!!! can you please confirm the CALORIE PER SERVING?
    thank you,

    • It’s 56 kcals (kilocalories), not 56k cals. Here’s an explanation from Nutrition.gov:

      What is the difference between calories and kilocalories?
      The “calorie” we refer to in food is actually kilocalorie. One (1) kilocalorie is the same as one (1) Calorie (upper case C). A kilocalorie is the amount of heat required to raise the temperature of 1 kilogram of water one degree Celsius.

  7. Amazing soup, so light and rich in flavour , all ST soups  are delicious.

  8. Hi! I’m not seeing where the serving size is for this meal? For me, the recipe cuts off at step 5. It says there’s a 6, but there’s nothing typed there, and no serving size. Thanks!

  9. Hi if I don’t have sage what do I do?

  10. Such a nice recipe. I precook mirepoix and keep a few bags in the freezer. I used one instead of the other veggies. So yummy. Thank you.

  11. So I’ve made this soup a few times and I’ve pretty much got it down to a science; add an apple for some sweetnness, chop everything up, throw it all in a pot with some butter or olive oil and sauté for a bit; add water and boil for about an hour; blend it up and yum!

  12. This recipe is simple, easy and the results are delicious. Thank you for sharing.

  13. Easy and delicious.

  14. Unlike some of the other recipes I’ve made from this site, I did not like this one. It tasted like orange water. Couldn’t eat it—what a waste of food. 🙁 

    • Oh dear! Sautee your veg next time and roast your squash with brown sugar/cinnamon/pumpkin spice before putting it in the soup it will really help! She doesn’t list enough spices in this soup to add flavour, I think fall spices when I do this (if you have nutmeg it would be great with this too).

  15. Can I use almond milk or coconut milk
    Instead of 2% milk ?

    Cldavenport2@yahoo.com

  16. I made the soup with an apple. Chopped it with peel, and roasted it with the squash. Just added broth , infused it till it seemed the right consistency, It is what you like, Never did add the milk. Thanx , it is wonderful. Too heavy for a Thanksgiving dinner. It stands on its own as a an entree.Now to try your other goodies.

  17. I cut back on the broth–5 cups rather than 6, and the soup was still thinner that I wanted.  Tasty, but I would decrease broth even more next time.  

  18. I would make this soup a million more times! Absolutely delicious. The ONLY nitpick I have is that the carrot completely took over the flavor of the butternut (I roasted the squash instead of boiling) and I ended up having to add more butternut to get the flavor back. Otherwise, a beautiful recipe.